Michael Thurmond: Six Day Body Makeover

By Mizpah Matus B.Hlth.Sc(Hons)

The 6 Day Body Makeover is from personal trainer Michael Thurmond who is best known for his appearances on the television show Extreme Makeover.

6 small protein meals with 6 day extreme body makeover

He is responsible for getting the participants into shape and putting the finishing touches on their physiques once the cosmetic surgery is completed.

In 6 Day Body Makeover: Drop One Whole Dress or Pant Size in Just 6 Days – And Keep it Off, Thurmond promises dieters that they can lose up to ten pounds in only six days by following his program.

Six Day Body Makeover Diet Basics

Thurmond’s approach involves frequent small meals which he says help to stoke the metabolic fire. Dieters are instructed to eat six small meals a day, each of which includes protein.

The eating plan is basically a high protein, low fat and low carbohydrate diet that restricts calorie intake to less than 1200 calories daily.

He combines this approach to eating with low-intensity exercises such as walking or slow jogging to put the body into fat-burning mode. Thurmond also advises dieters to breathe deeply into the abdomen because he claims that this will cause more fat to be burned.

A unique aspect of the program is that it is customized to suit the individual. Dieters answer a questionnaire in order to determine what type of metabolism they have and what foods are probable weight gain triggers.

Dieters are then designated as one of five different body types and a separate program is included for each of the various body types.

For the duration of the six-day program, dieters are instructed to eliminate condiments such as ketchup and mustard from the diet because they are high in sugar and salt which will interfere with weight loss. Dairy products and processed foods are also eliminated.

Recommended Foods

Chicken breast, turkey breast, egg whites, tuna, lean beef, whole grains, sweet potato, legumes, fruit and vegetables, especially leafy greens.

Dieters are also advised to drink 12 glasses of water every day

Sample Meal Plan

The following meal plan is for Body Type B.


3 egg whites
½ grapefruit

Morning Snack

3 oz turkey breast
1 cup lettuce


2 oz chicken breast
½ cup brown rice
1 cup vegetables

Afternoon Snack

3 oz fresh tuna
1 cup lettuce


2 oz chicken breast
½ cup brown rice
1 cup vegetables

Evening Snack (optional)

½ cup mixed berries

Exercise 60 Minutes a Day

Thurmond advises dieters to exercise at a slow pace for up to 60 minutes at least five days of a week.

Costs and Expenses

6 Day Body Makeover: Drop One Whole Dress or Pant Size in Just 6 Days – And Keep it Off retails at $14.95.

Click here to purchase this book for a discounted price (Amazon).


  • Rapid results can increase motivation for dieters to stick with a long-term weight management plan.
  • Eating small frequent meals that are high in protein can help to control appetite.
  • Includes customized meal plans and 45 recipes.
  • Includes a maintenance plan.
  • Encourages exercise.


  • Very low-calorie diet that is likely to lead to rebound weight gain.
  • Calorie intake is on the limit of that recommended by authorities for healthy weight loss.
  • Diet is restrictive and may be difficult to follow.
  • Meal plans are lacking in variety and recipes are uninteresting.
  • Encourages a quick fix approach rather than a healthy sustainable weight loss.
  • Abdominal breathing is not proven to increase fat burning.
  • Encourages the use of artificial sweeteners.
  • No evidence that different body types require a different meal plan in order to lose weight.
  • Monitoring heart rate while exercising is required.
  • Exercise recommendations are outdated.

A Highly Restrictive Diet

There is not really a great deal of variation between the eating plans for the different body types. As such it seems much more likely that weight loss will be related to the very low-calorie intake of the diet plans.

Due to the highly restrictive nature of the meal plans and the reduced intake of sodium it is likely that dieters will lose weight on this plan, however, a large proportion of this will be fluid.

While this may help some dieters to increase their motivation, others may respond to such a dramatic dietary change with rebound weight gain when normal eating patterns are resumed.

What do you think?

Click here to purchase this book for a discounted price (Amazon).

Filed in Diet Reviews


  1. Yodee

    Sweetners such as stevia are safe so the con on using sweetner is null. There are a ton of recipes you can make. If yours are boring, then you are boring and not creative. Exercise recommendations are all over the place. What’s to say this one is outdated? I think it’s solid info. If you follow the maintenance program, you shouldn’t rebound. You gotta be smarter than the food you eat. He has so much info to educate yourself. If you fail to get it, then you didn’t read it. Anything worth doing is worth learning about. This program is wonderful!!!

  2. Mike C

    First lets stop the bickering people – just because someone disagrees with your point of view, does not mean they are a hater. Lets stick to assessing the diet. I have done this diet twice in the last 12 or 15 years. First time I went from 235 to 200lbs in 6 weeks. Second time (5 or 6 years later) I went from 240 to 201lbs in 8 weeks. (I missed my goal by a pound). My wife did this with me and she is not a very big women to begin with so she lost only about 5lbs total both times we did the diet.The first week or so I lost about 15-25lbs which I think was water weight, then a couple of pounds each week after. You cut out all (all) salt. So not being a chef I followed the recipes. They are very bland and tasteless. I found myself spending all weekend cooking because, I don’t have time to cook 6 meals a day. At first I didn’t realize how much salad we eat a day so every couple of days I found myself at the grocery store buying vegetables. My wife and I are 2 different body types (Me a B/C, her an E) so in reality we were making 72-84 different meals a week. There are no prepackaged foods that I know of so we were doing all the prepping, cooking and preparing all the meals ourselves. Look at the meal plan above – eat that every day for a week – its tough. That’s what you end up eating. After trying the recipes you will ask yourself why am I wasting my weekend making tasteless bland food. This diet is not for people who like food. It is very hard to stick to. This brings us to today (leap day 2016 – Feb 29) I now weigh 243lbs, I am pretty sure I can get below 200lbs by Jun 1st. I am not so sure I want to use the Michael Thurmond diet. Maybe I will eat like above for a week and get most of the water off then switch to something else. Even if it takes twice as long to reach my goal weight. I feel I have a better chance sticking to healthier habits with better tasting food.

    • Ted

      It seems like his diet works but it isn’t teaching you to keep it off for good. It’s creating a yo-yo effect for you. I would recommend that you take a look at flexible dieting. This diet is way more sustainable long-term. All the best!

  3. T

    You are a hater! Who cares what he used to be! Look where he is now and he never denied that. How would he be able to help someone else if he didn’t help himself first! I bet he doesn’t even tolerate you anymore that’s why you are leaving this message. Go get some business! HATER!!

  4. Kat Simmons

    The dirty little secret about Michael is he can’t even stay on his own diet. When I met with him many years ago he was obese, sweaty and wearing clothes stained with food. Needless to say I didn’t buy into the diet.

    • Kathy

      I was on this diet about three years ago. I went from 187 to 150 and maintained that (going up to 155) for three years. Yes, it is restrictive, but; it gets results. I am getting ready to try it again as I moved in with my son and his family and deep fried is the going meals for them. I have put on 20 pounds and I will start this over in about a month. I expect to feel better and to keep it as my lifestyle



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